 Hi friends, welcome back to my channel and welcome if you're new here, my name is Jen I'm a certified weight loss and nutrition coach, and I'm on the WW blue plan. It's Monday, so it's meal prep day I have three amazing recipes for you breakfast lunch and a snack or dessert that is literal Perfection it is calorie friendly point friendly You can't go wrong with any of these three recipes all of the recipes are on my website My website is in the description box down below along with my nutrition coaching website I offer personalized macro and calorie calculation as well as 30 minute and 60 minute one-on-one coaching sessions So definitely take advantage of that It's great to know where you should fall every day and to take advantage of one-on-one help to reach your goals and to help You along with your struggles So you'll find all of that information down in the description box as well Discount codes and links to all of my very very favorite things as well as the link to head over and join us on Facebook Of course, we'd love to have you join that community over there as well So before we jump into the video give it a thumbs up if you love these meal preps And I am so close to hitting my 30,000 subscribers by the end of the year I would love your help in making sure that you are subscribed and better yet click the bell next to it So you're notified when I upload I am taking part in vlogmas, which actually starts tomorrow So you'll be getting a video every day December 1st through the 23rd So I'm so excited to share vlogmas with you guys. So let's jump into meal prep breakfast this week I'm gonna make eight cups. My original plan was to make ham and cheese But when I picked up my order at Walmart, they actually gave me turkey instead of ham So we're substituting for turkey and cheese cups I'm also going to add a little bit of veggies to my egg cups as well. So let me show you what's in our recipe I'm using the oven roasted deli turkey in place of ham Some light shredded cheese from Trader Joe's Of course, you're going to need eggs and I'm going to add some shiitake mushrooms I'm just going to dice these up really fine And also some red bell pepper We'll probably saute these down really quick just so they get nice and soft before we add them to our eight cup But let's make some breakfast I'm going to go ahead and dice up the mushrooms and the bell pepper And we'll get these into a pan with a little bit of non-stick cooking spray until they're softened peppers and mushrooms Smell and look so delicious. So now let's start putting together the egg cups So to do the egg cups, I'm going to spray my muffin tin Which is a little bit of non-stick cooking spray I just want to make sure That the eggs if it leaks over the piece of meat doesn't stick and then we're going to add one slice of turkey Now i'm going to spoon some of my mushroom and pepper mixture into the bottom of each of the egg cups Now we're going to crack in an egg into each one Of the spots in the muffin tin. So go ahead and just add it on the top I'm going to break my yolk. I just want to make sure that it cooks thoroughly So you can either leave your yolk whole or break it whatever your preference is These are looking delicious. So i'm going to add some of the trader joe's onion salt Just to the top of the egg. That is my favorite Thing on eggs. It is so good. It's really the only seasoning you need. It's delicious So we'll add some of that and then lastly we're going to top each one of the cups with some cheese So I measured out one full cup of the trader joe's light cheese and i'm just going to evenly Add it's about a tablespoon or so to each little egg cup These are going in the oven at 400 degrees until cooked completely through You want to make sure your egg is thoroughly cooked and the turkey is crispy and the cheese is melted Look at these beauties. I just pulled the turkey and cheese egg cups out of the oven These look so good. So i'm going to let them cool just a little bit We'll pop them out and i'll be back to show you what i'm having for breakfast and give you points and calories So i'm just going to store my egg cups in these plastic containers But I wanted to show you guys what they look like kind of up close and personal Look at how good that looks with the turkey the egg the cheese and that little bit of mushroom and bell pepper They look really really good. So i'm just going to continue popping them out and by the way they come out really easy I'm just going to continue popping them out get them into some containers And then we'll go over points and calories and here they are packed away ready to go for the week It made 12 8 cups So my plan is to have at least two every day just kind of depending on how hungry I am But these are one smart point on both the blue and purple plan and three smart points each on the green plan 128 calories can't beat it Protein packed I'm going to pair this with some fruit or maybe a slice of toast Just kind of depending on what I'm feeling But I'm excited for these and again these look excellent In a great way to start your day off with some protein For lunch this week. I'm making queso baked chicken I love queso and I love chicken and this just sounds really good. I'll pair this with a veggie So again, it'll be a great high protein low calorie low point lunch So let me show you what's in our chicken. I'm going to weigh out one pound of chicken on my food scale That's what I added to the recipe calorie wise. So one pound of chicken breast You're going to need some roma tomatoes, of course some queso light shredded cheese ground cumin chili pepper salt And a can of diced green chilies. So let's make some queso baked chicken I weighed out one pound. This is actually one pound one ounce of the chicken breast I went ahead and sliced these in half So that it made four servings total because the recipe makes four days worth of lunches I sprayed my baking dish with non-stick cooking spray And I'm just going to add in my pieces of chicken all four of those into the baking dish We are going to add some salt just right over the top And then we're going to add our chili powder. I don't like my food too too spicy So I'm going to be a little light-handed on the chili powder And then we're also going to add cumin, which is going to make it that really good Mexican flavor Now we're going to top it with half of the can Of green chilies. So we have a small can here So you just want to divide that in half for this layer And then the other half will actually go on top once we add the queso And then we're also going to add half of the chopped tomatoes to this layer as well I did three of my roma tomatoes because they were a little bit on the small side So I went ahead and cut up three of those and now for the best part the queso So we want a cup of queso and we are just going to spread that evenly over the top of our chicken I don't even know that I have an entire cup left. I am going to take the calories and points For a cup. But this is actually all the queso that I have left. So spread that out nice and evenly over your chicken Oh my goodness. Am I excited for this? Now I'm going to add the other half of the can of the green chilies and the other half of my roma tomatoes And last but not least one cup of the shredded cheese Right over the top. Oh my goodness. All right, and then this is going in the oven 175 degrees. You just want to make sure your chicken is cooked completely through Okay, so chicken is out of the oven. Oh my goodness. Look at how good that looks. Oh Yum, you guys this is going to be so good for lunches So I'm going to let this cool a little bit Then we'll take a piece out for each day And I did while the chicken was cooking add the last of my bird's eye california blend veggies to my meal prep containers here So each day for lunch I'll do a piece of the queso chicken and some veggies Look at how delicious this looks this queso Baked chicken and veggies. What a great lunch. I may have a fruit as well But this is a pretty hearty hefty serving of the queso chicken So it is five smart points per serving on blue and purple And seven points on the green plan just because you do have to count for chicken 296 calories not counting the veggies. That's just for the queso baked chicken But it smells so good and who doesn't love queso pretty much on anything For a snack this week. I'm making banana bread. My husband actually asked for this recipe So I found a w w friendly calorie friendly healthy No added sugar Yes, no added sugar banana bread recipes. Let me show you what's in our banana bread You'll need rolled oats all-purpose flour. You'll need honey non-fat or full fat whatever your preference is greek yogurts baking soda unsweetened applesauce vanilla extract eggs Two large ripe bananas the riper the better Some salt and last but not least cinnamon The first thing we need to do for our banana bread is put together the dry ingredients So I have one and three quarters of a cup of all-purpose flour We are going to add one teaspoon of baking soda a pinch of salt And some cinnamon I'm going to add quite a bit because you guys know my love of cinnamon And then we are going to mix this thoroughly before we add in the wet ingredients for the wet ingredients I have one half of a cup of honey The honey and the banana is basically what we are using as a sweetener for this bread So all-natural which is awesome And then a third of a cup of unsweetened applesauce And I did this in place of a third of a cup of oil in the original recipe And then one quarter cup of the greek yogurt I'm using the full fat if you use the non-fat yogurt It does not change the points of the bread So if all you have on hand is full fat don't feel bad about using that Because again, it doesn't change the overall points per slice of bread and then two eggs Go ahead and pop those in And lastly after these eggs is a little bit of vanilla extract about a teaspoon or so of that Go ahead and mix that all together before we add in the mashed banana Lastly we are adding two large mashed ripe bananas Mine weren't as ripe as I wanted. I actually picked them up about four days ago They just didn't ripen as fast as I was hoping on my counter So they're still pretty good, but the riper the better when it comes to the banana that just really enhances the sweetness So go ahead and mix your banana in thoroughly grab out your bread pan and let's get this in the oven I'm going to spray my bread pan really well with some non-stick cooking spray We certainly don't want our bread sticking and then we are going to add in our mixture. Look at this Huh, it looks so good. It smells incredible. You can do a couple modifications to this recipe You could always add in some nuts if you wanted more of a banana nut bread You could also add in some chocolate chips whether they be lilies Or mini chocolate chips or even a seasonal flavored chocolate chip You could always add in that and you can also top your banana bread with about a tablespoon of rolled oats And I am going to do that. So let's get in the batter spread it out nice and evenly and we'll add the oats I'm going to take a tablespoon of rolled oats Or two tablespoons and add that to the top of the bread again by doing this addition It does not add any additional points if you did do the chocolate chips or nuts It would add some additional points, but this bread is really low in smart points and calories I can't wait to share it with you once this baby comes out of the oven banana bread is out of the oven My house smells incredible. This looks so incredibly delicious I am going to let it cool for quite a while before we pop it out of the pan Cut it into slices and I'll be back to share points and calories. Here's our banana bread. Oh my goodness You guys look at this. It's so moist. It smells so Good, so I cut my loaf into 12 pieces If you cut it into 12 pieces is five smart points per piece and 140 calories Now if you wanted a little bigger piece of banana bread because who doesn't you can cut this into eight servings For seven smart points per serving and 210 calories So I just did 12 pieces so I could show you the size for the lowest amount of points That's a big piece of banana bread for only five smart points. Thank you for joining me on this week's meal prep I hope that you are as excited as I am about these three recipes I'm telling you everything is absolute perfection that banana bread is better than full fat full sugar banana bread It is so delicious highly recommend making all three recipes Again, my website with all of my recipes is down in the description box Down below along with discount codes and links to all my favorite things as well as my facebook group my nutrition coaching So definitely check out that description box Don't forget to thumbs up this video if you enjoyed it and definitely don't forget to hit the subscribe button And the bell next to it. Help me hit 30 000 subscribers And of course be subscribed to a really fun channel. Thank you guys again so much for watching. Happy monday. Bye